Flabby upper arms that develop over time can be unsightly and embarrassing. But bat wings are not inevitable. Proactive measures taken before you lose your muscle tone can keep your arms from turning to flab. If you already have your wings, adding aerobic exercise and a fat-reducing nutrition plan to these targeted exercises will help reduce or eliminate them.

Bat Wing Anatomy

Bat wings are really just an accumulation of fat, loose skin, and flabby muscles at the backs of your upper arms. The primary muscle underlying your wings is the triceps brachii, a three-headed beast whose primary function is to straighten your elbow. Because modern life dictates much of your time typing on a keyboard, driving, texting, or engaging in other activities that call for bent elbows, the triceps brachii is often underutilized, and becomes stretched and flabby. Exercises that extend your elbows against a resistive force will tone and strengthen your triceps.

Give it a Push

Pushups work your triceps, chest and shoulder muscles. If you are a novice, begin at your kitchen counter -- chest should be level to the counter edge with hands beneath your shoulders. Form a plank from shoulders to toes, keeping your abs tight. Push away from the counter and extend your elbows, then slowly lower yourself, repeating as many times as you can. Gradually progress to lower surfaces until you can do a full-body pushup on the floor. To challenge your triceps more, make a triangle with your hands beneath your chest, your thumbs and forefingers touching. Lower yourself until your upper arms are parallel to the floor, then push back up, fully extending your elbows. Perform as many repetitions as you can with good form.

Dip Baby Dip

Bench dips zero-in on your triceps. Sit on the edge of a bench or stable chair, your hands palms-down close to your hips, feet flat on the floor, knees at 90 degrees. Support your weight with your arms and scoot off the bench, keeping your back straight and your body close to the bench. Slowly bend your elbows to 90 degrees as your hips dip toward the floor. Straighten your elbows, then repeat, keeping your hips off the bench. When you can easily do multiple repetitions, challenge yourself by placing your heels on a stability ball and performing your dips with your legs elevated. Do 10 to 15 repetitions.

Plank and Smile

The yoga side plank works your triceps brachii isometrically as it supports your body weight against the force of gravity. To assume the position, lie on your side with your feet either stacked one atop the other, or with the top foot in front of the bottom. Align your elbow beneath your shoulder and lift your body into a plank. Position the wrist of your supporting arm beneath your elbow, so that your arm forms a perpendicular line from your shoulder to the floor. Reach toward the ceiling with your top arm. Hold the position for as long as you can. Note that performing a plank with your elbow on the floor instead of your wrist will not target your triceps.

About the Author

Michelle Matte is an accomplished fitness professional who holds certifications in personal training, pilates, yoga, group exercise and senior fitness. She has developed curricula for personal trainers and group exercise instructors for an international education provider. In her spare time, Matte writes fiction and blogs.